Tomato and Feta Lentil Pasta {High Protein, Vegetarian}

This creamy tomato, feta, and lentil pasta is a vegetarian take on the viral TikTok pasta! It’s one of my favorite recipes because it feels indulgent yet it’s packed with protein, fiber, potassium, and iron. So simple yet flavorful – a great option to try to consume more plant-based meals without sacrificing protein.

The creamy feta, garlic and tomato mixture makes the perfect sauce to combine with delicious pasta and spinach to increase the nutrient density. This is the perfect throw together meal for a meatless Monday. The higher protein noodles combined with the lentils make this recipe super high in protein and fiber!

Reasons to Try This BreakfasT Bowl

• It’s really simple to make. I love this recipe because it’s relatively easy with just a few ingredients and steps to make it. With 7 servings, it’s a great way to consume a higher protein, meatless lunch the next couple of days.
• High protein and fiber plant-based meal. Need I say more? Plant-based meals are typically more affordable, environmentally friendly, and nutrient-dense. Each serving provides 26 grams of protein and 14 grams of fiber. If your body isn’t used to a higher fiber diet, decrease the amount of lentils used to lower the fiber content or soak dried lentils in water for 12 hours (more tips provided below).
• The combination of the creamy feta cheese, roasted garlic, and tomatoes is just so good. There’s a reason a similar recipe went viral on TikTok.

Ingredients

This recipe provides 7 servings so there are plenty of leftovers for the week!

All the Nutritional Benefits of This Pasta

In my opinion, there really isn’t much that is better than a decadent bowl of pasta. This recipe is a great introduction to plant-based meals because, essentially, it is just that. The lentils are flavorless yet nutrient-packed – providing a good source of protein and fiber without meat!

Lentils are packed with plant-based protein, fiber, and folate. They are extremely heart healthy with studies even showing that they may decrease the risk of heart disease – the number one cause of death in the United States. The fiber content helps to stabilize blood sugars, promote digestive health, and increase meal satiety and satisfaction.

What to Do If Legumes Make You Gassy

It is true that beans and legumes can leading to gas and/or bloating. These symptoms are actually normal, and the severity varies from person to person. Here are some tips to alleviate digestive discomfort:

Overall, this is a very filling meal that offers so many nutritional benefits. It’s easy to make and you will have leftovers all week long!

Directions to Make This Lentil Pasta

Preparing the Feta and Tomatoes

Preheat the oven to 400 degrees F. Add the tomatoes, smashed and peeled garlic cloves and feta cheese to a round 9.5 inch baking dish. Drizzle with olive oil, salt and pepper. Place in the oven for 30-40 minutes.

While the tomatoes are baking, this would be a good time to cook the lentils if you’re not using already cooked or canned lentils.

Start the Pasta

When there is about 15 minutes left on the timer, place a pot of salted water on medium-high heat. Cook the pasta according to package directions. I like to undercook my pasta by about 2 minutes to ensure they are perfectly al dente. Drain the pasta, reserving about 1/2 cup of pasta water. Place the pasta back in the pan and on the burner (turned off).

Putting It All Together

When the tomatoes and feta are done baking, stir them together with a spoon. Increase the cooking time if you prefer the tomatoes to be more crushed. Add the mixed up tomato and feta mixture to the pasta. Then, add the spinach in batches and mix until wilted. Lastly, add in the lentil and pasta water and gently combine.

That’s it! Store leftovers in the fridge in an airtight container for up to 5 days or in the freezer for up to 3 months.

More High Protein Plant-Based Meal Ideas:
Tofu and Edamame Quinoa Power Bowl
Tofu Rice Bowl with Greek Yogurt Bang Bang Sauce
High Protein Plant-Based Meal Prep with Recipes
High Protein Plant-Based Meals with 20+ Grams of Protein

Different Variations

If You Don’t Like Spinach: Try cut asparagus, bell peppers or cooked broccoli.
To Make It Low Carb: Sub the protein pasta with a low carb pasta or spaghetti squash.
Add Some Texture: Incorporate seeds or nuts, like chopped walnuts, for a little crunch.
Make It Vegan or Dairy-Free: Sub with a dairy-free feta cheese.
Add More Creaminess: Use more feta cheese or add additional liquid like a little cream or milk.

Also Read:

20 Healthy Snacks That are High in Protein and Fiber
30 Breakfasts with 30 Grams of Protein
120 Grams of Protein Vegetarian Meal Plan
20 Recipes High in Protein and Fiber

Feta and Tomato Lentil Pasta {Vegetarian, High Protein}

Alex Evink, MS, RD

A vegetarian take on the viral TikTok recipe! Creamy feta, tomatoes and garlic are roasted in the oven to create a creamy sauce served over pasta with lentils and spinach! This is a delicious way to consume more plant-based meals. It's nutrient-packed and high in protein and fiber!

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 45 minutes mins

Total Time 53 minutes mins

Course Main Course

Cuisine American

Servings 7 servings

Calories 410 kcal

Ingredients

  

• 2 15-ounce cans of lentils, drained and rinsed (or 3 1/2 cups of cooked lentils); can use less if it seems like too much.
• 14.5 ounces Barilla Protein Plus noodles (one box); I used cellentani but rotini would also be great
• 2 pints cherry tomatoes
• 6-8 ounces feta cheese
• 6 garlic cloves, peeled and smashed
• 3 cups spinach
• 1 teaspoon salt
• 1 teaspoon pepper
• 1 tablespoon olive oil

Instructions

 

• Preheat the oven to 400 degrees F.
• Add the tomatoes, smashed and peeled garlic cloves and feta cheese to a round 9.5 inch baking dish. Drizzle with olive oil, salt and pepper. Place in the oven for 30-40 minutes.

  *This would be a good time to cook the lentils if you are not using already cooked or canned lentils.
• When there is about 15 minutes left on the timer, place a pot of salted water on medium-high heat. Cook the pasta according to package directions. I like to undercook my pasta by about 2 minutes to ensure they are perfectly al dente. Drain the pasta, reserving about 1/2 cup of pasta water. Place the pasta back in the pan and on the burner (turned off).
• When the tomatoes and feta are done baking, stir together with a spoon. Increase the cooking time if you prefer the tomatoes to be softer.
• Add the tomato and feta mixture to the pasta. Then, add the spinach in batches and mix until wilted. Lastly, add in the lentil and pasta water and gently combine.
• Enjoy! Store in an airtight container (or containers) in the fridge for up to 5 days.

Notes

• • Add the lentils in last and combine gently so they don’t get too mushy.
  • Taste test and adjust the salt and pepper if needed.
  • Add fresh herbs like basil for even more flavor dimension.
  • Incorporate the juice of a lemon for some freshness.
  • Mince the garlic if large garlic cloves is a turn off.
  • If you’re not used to consuming a lot of fiber from beans or legumes, start with a lower amount of lentils until your body adjusts over time. You could also try soaking dried lentils in a large amount of water for at least 12 hours then disposing of the water and cooking them. Or, take with Beano!

Nutritional information is just an estimation and individual ingredients and preparation may lead to slight discrepancies.

Nutrition Facts
Servings: 7
Amount per serving
Calories	410
% Daily Value*
Total Fat 5.9g	8%
Saturated Fat 2.2g	11%
Cholesterol 9mg	3%
Sodium 713mg	31%
Total Carbohydrate 69.3g	25%
Dietary Fiber 14.7g	53%
Total Sugars 8.2g
Protein 26.4g
Vitamin D 0mcg	0%
Calcium 107mg	8%
Iron 7mg	38%
Potassium 944mg	20%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
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Keyword high protein and fiber recipe, high protein dinner recipe, plant-based meal, viral TikTok recipe